What to expect from dieting?

[go4gold]

I have been dieting fairly strict with cardio and workouts going nicely. I will finish this month out at 4 days of cardio then add another in january, then up to 6 day in feburary (of course stick with strict dieting). I am 5' 6" roughly 13-16% bf at 164 now. I started 3 weeks ago at about 173lbs. I have lost some strength in certin lifts like bench( 320 to about 280), but am starting to excel in others like number of pull-up and sit-ups. But This is something I did expect a bit. So as of now, I can say I am getting good results. Hoping to be below 10% by the end of Feburary.

My question is going through different phases of a diet and cardio routine normal? Everytime i diet, I seem to hit walls and get discourage. I don't expect weight/fat loss to keep going this good and as fast like at the begining, but if I have reassurance that I am heading in the right direction, I'm ok with it and will stick it out. Will I hit walls, Is this normal and to be expected, and should maintaining my diet and workout routine yield results I am looking for if given enough time? Also at what percentage do a solid 4pk become apparent with the lowers pretty flat and when do love handles go away? Mid section is my main focus.

[**TOP**]

I have been dieting fairly strict with cardio and workouts going nicely. I will finish this month out at 4 days of cardio then add another in january, then up to 6 day in feburary (of course stick with strict dieting). I am 5' 6" roughly 13-16% bf at 164 now. I started 3 weeks ago at about 173lbs. I have lost some strength in certin lifts like bench( 320 to about 280), but am starting to excel in others like number of pull-up and sit-ups. But This is something I did expect a bit. So as of now, I can say I am getting good results. Hoping to be below 10% by the end of Feburary.

My question is going through different phases of a diet and cardio routine normal?
ELABORATE AT WHAT THIS MEANS?

Everytime i diet, I seem to hit walls and get discourage. I don't expect weight/fat loss to keep going this good and as fast like at the begining, but if I have reassurance that I am heading in the right direction, I'm ok with it and will stick it out.

What do you mean by hitting walls? To me it sounds as if you are reducing carbs and fats to a low and feeling sluggish. Is this true?

Will I hit walls, Is this normal and to be expected, and should maintaining my diet and workout routine yield results I am looking for if given enough time?
Not sure,post your diet and we can tell you if you are walking the right path.
Also at what percentage do a solid 4pk become apparent with the lowers pretty flat and when do love handles go away? Mid section is my main focus. I have seen this vary from person to person but i would have to say starting around 14% for most would yield a noticeable difference.

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[go4gold]

Sorry for the confusion. My question was in reference to results yielded during a diet.

Will i lose fat fast at the begining, is weight loss in the begining mostly water or other factors?
Hitting the wall means get to a point in the diet where fat/weight loss seem to stop (like hitting a wall in strength gains, but working through it to get stronger again)? These are the phases I am talking about. Ups and downs with results during the course of a diet and workout regamine. Hoping to just stick out a strict 3 month program and diet, never usually could in the pasy because of constants set backs in the past.
Do you change your diet when this happens or keep it as planned?
My energy feels surprising good and cardio seems to be improving. I will increase my cardio as I feel I get fitter to maintain high caloric burning. Hoping to burn 1-1.5lbs of fat a week. I think 10% should be good for what I am looking for then. Diet is below-

Diet
Workout in AM (after work) on empty stomach

Meal #1
PWO-
P-35g/ F-0g/ C-70g

Meal #2
Egg whites, 1-½ cup oatmeal-
P-30g/ F-5g/ C-30g

Meal #3
Veggies, Tuna or Chicken-
P-30g/ F-12g/ C-5g

Meal #4
Protein Shake
P-35g/ F-0g/ C-0g

Meal #5
Veggies, Red Meat or Chicken
P-50g/ F-15g/ C-5g

Meal #6
Protein Shake
P-35g/ F-0g/ C-0g

Almonds for snacks
ALA with carb meals, glutimine, Flaxseed oil along with fish oil capsules, I even take Niacin twice daily, caffiene pills before workouts( best thing I ever done for energy boost)

Cardio at 45min a day, 4 days a week for now, but increase a day with each new month. Maintain HR 135-165. Lifting is routined to maintain strength with minimal muscle loss.

[Turkey]

Sorry for the confusion. My question was in reference to results yielded during a diet.

Will i lose fat fast at the begining, is weight loss in the begining mostly water or other factors?
Hitting the wall means get to a point in the diet where fat/weight loss seem to stop (like hitting a wall in strength gains, but working through it to get stronger again)? These are the phases I am talking about. Ups and downs with results during the course of a diet and workout regamine. Hoping to just stick out a strict 3 month program and diet, never usually could in the pasy because of constants set backs in the past.
Do you change your diet when this happens or keep it as planned?
My energy feels surprising good and cardio seems to be improving. I will increase my cardio as I feel I get fitter to maintain high caloric burning. Hoping to burn 1-1.5lbs of fat a week. I think 10% should be good for what I am looking for then. Diet is below-

you will learn in time what works for you

hitting a plateau assumes you've been stuck w/o gains or losses (whatever your goal), so adjustments must be made; you must stick with a plan for a long enough time to know for sure you have plateaued.

maintain a diet and exercise regimen for a few months at least, and gauge your progress by assessing your strength, endurance, energy levels, weight gain/loss, body comp. changes, etc.

if your diet and exercise routines are constantly in flux, it makes assessment of a plateau difficult during a cut or a bulk.

I have found that most of the time someone complains they have hit a plateau, they are not eating or resting enough.

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If you are doing your cardio session in the AM you need to skip the carb meal after. Your diet doesnt look too bad. How do the calories relate to your TDEE?

[go4gold]

I know my PWO is in the morning after cardio, But that is also when I do my weight training as well. I do weights before cardio, jump in to a 45min cardio routine, then drink the PWO. But no PWO on days i do cardio only. I dont eat about 6 hours before I workout. Should I skip the PWO all together? It sucks working graves and makes my rountine a bit difficult. What I seem to be doing now seems to be working and I feel good. I eat breakfast about 1.5 hours after PWO, then get my sleep. My BMR is about 2200cal a day, But I am assuming 2000 just to be safe. Cal intake on a day I lift is about 1750, give or take 100cals. Cardio and weights burns about 500cals a session alone. Diet adds about roughly negative 500cals daily. So I am negative about 500-750 cals daily on average total. So looks like I may be on track? If I cut 15lbs of fat in 3 months, I should be close to where I want to be i'm hoping.